10 minute intermediate core workout

So you mastered the 10 minute beginner core workout and are ready to spice it up? This 10 minute bodyweight only intermediate core workout is guaranteed to fire up your abs. 

A strong core improves your balance, stability, and foundational strength. Try this workout to target your entire core - obliques, transverse abdominals, low back, low belly, pelvis and hips. We are going to have so much fun together! 

Perform these 5 exercises for 40 seconds with 20 seconds of rest between moves. 

Repeat the circuit twice.

5 Exercises - 

1. Forearm plank

2. Side plank - right

3. Side plank - left

4. Bicycle legs 

5. 90 degree crunch

Forearm plank - Keep a flat back, neutral neck, engage your core, and take controlled deep breaths. Shoulders are directly over your elbows, palms flat and fingers spread wide. Modification - come down to your knees. Works the entire body

Side plank right / left - Start with your forearm on the mat, palm is flat, fingers spread wide, and elbow directly under the shoulder. The first variation is to keep both knees on the floor while pushing up through your top hip. If that’s too easy extend the top leg, progress this exercise and extend both legs with feet stacked. Works the obliques, low back, hips, shoulders

Bicycle legs - Keep your low back pressed into the mat, relax your head and neck on the mat, hands by your sides. Point the toes and bring one knee in towards the chest while the other leg extends parallel to the floor. To also target your upper abdominals, place your hands behind your neck, elbows wide and lift your head, neck and shoulders off the mat. Works the lower abdominals, transverse abdominals and upper abdominals

90 degree crunch - Press your low back into the mat, knees directly over hips, feet flexed and shins parallel to the floor. Place your hands behind your neck, elbows wide and crunch up. Exhale on the way up and inhale down. Don’t use your neck to crunch, use your core muscles. Works the low back, low abdominals, hips, quads

Let me know what you think of this intermediate 10 minute core workout and stay tuned for the advanced bodyweight only 10 minute core workout. Thank you for getting stronger mentally and physically with me.